Comparing Nutrients in 300 calories Boiled Pumpkin VS Potato Skin

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Potato Skin: 517g

Raw Potato Skin has 2.9 times more energy per unit of mass than Boiled and Drained Pumpkin, which is low in comparison to other foods. Boiled Pumpkin having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Pumpkin	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43.4% 16.5g	34% 13g	38g per day for Men 19-50 years
Protein	19.3% 11g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Potato Skin	Recommended Dietary Allowance
Vitamin A	480% 4320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.8% 135μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.3% 70.5mg	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Potato Skin	Recommended Dietary Allowance
Calcium	22.5% 225mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	107% 8.55mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	135% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.3% 450mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	38% 1405g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Potato Skin:

• 300 calories of Boiled Pumpkin have more Vitamin A, 4.3 times more Vitamin B1, 6 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.9 times more Vitamin B6 than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Potato Skin provide similar amounts of Vitamin B3 and Vitamin C per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pumpkin vs Potato Skin:

• 300 calories of Boiled Pumpkin have 1.5 times more Calcium, 2.3 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 3.3 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.6 times more Copper, 2 times more Iron and 2.3 times more Manganese than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Potato Skin contain similar levels of Magnesium per 300 calories.
• Both Boiled and Drained Pumpkin as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin have 1.3 times more Fiber than Potato Skin.
• Both Boiled Pumpkin and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Pumpkin as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.